This salad makes a side dish that is full of protein and fiber. The chickpeas and vitamin-rich tomatoes are tossed in a light dressing made of tahini, lemon juice and dill. Use this recipe to make a healthy contribution to your next picnic or potluck.
Serving Size 1/6 recipe
Amount Per Serving
% Daily Value*
Total Fat 0.8g
0%Saturated Fat 0g
Trans Fat 0g
Total Carbohydrate 26.6g
Dietary Fiber 8.8g
Vitamin C 30%Vitamin A 9%
Iron 10%Calcium 6%
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Yield: 6 servings
Preparation time: 15 minutes
2 (15.5 oz.) cans low-sodium chickpeas, rinsed and drained
1 ½ cups quartered cherry or grape tomatoes
2 green onions, sliced
4 tsp fresh lemon juice
1 tsp tahini
1 tsp hot sauce
1 tsp chopped fresh dill
1/8 tsp garlic powder
1/8 tsp ground black pepper
Place the chickpeas in a large bowl. Add the tomatoes and green onions.
In a small bowl, whisk together the lemon juice, tahini and hot sauce until smooth. Stir in the dill, garlic powder and black pepper.
Pour the dressing over the salad and stir well. Serve chilled or at room temperature.
If you have more than one farmers market in your area, shop around. Many vendors price foods differently based on the clientele and one might be more affordable than another. Also, check out foods that are farm direct through local farm stands and u-pick farms. Community Supported Agriculture (CSA) is another option for fresh foods that might be a better fit for your budget.
Shop the farmers market late
You can sometimes secure special discounts on foods at the farmers market just before closing. The selection may be limited, but vendors would rather sell fresh foods than pack them back up to take home. Don’t be afraid to make an offer on plentiful fruits and vegetables just before market closing time. You might walk away with a great deal on plenty of produce for meals all week.
Stock up during the height of the season
Prices on seasonal foods tend to drop when the food is most plentiful. For example, peaches may seem expensive early in the summer, but soon sellers will have an overabundance and prices often drop. Take advantage of this time, and stock up on fruits and vegetables that freeze well for later use.
Buy only what you’ll use
When you find a good deal on seasonal produce, it’s easy to get carried away and buy more than you need. You may forget about busy nights at the ball field or weekend road trips that will keep you away from your kitchen.
Make simple foods at home
Summer foods that best highlight seasonal produce are often very simple to make. Kale salads , chicken salad in lettuce wraps and lunch kabobs are easy recipes that are perfect for warmer weather. Save money by making these foods at home instead of buying pre-made versions at the store.
It’s possible for fitness goals to be too specific. When you select an exact goal weight or a specific time for completing a race, you put emphasis on perfection. If you slightly miss your goal weight or if you don’t meet your target race time, you feel like a failure. This way of viewing fitness undervalues the progress you have made, because you are striving for what you picture as an ideal result.
Take your focus off of a golden number. If your goal is to lose 20 pounds in 6 months and you lose 19, you have accomplished a lot. But you may be so focused on not reaching 20 that you fail to see your progress. Use ranges for all of your goals. Lose 18 to 20 pounds, or reach a goal weight of 145 to 150 pounds. Eat 3 to 5 servings of vegetables, or finish the 5K in 30 to 33 minutes. Goals that include a range are specific enough to motivate you, but they put less pressure on perfection, allowing you to celebrate your progress.
Select supporting goals
While your main goal may be weight loss, other health indicators may help you stay motivated too. By tracking your blood pressure, heart rate and body fat, the positive changes in these areas can serve as motivation when you hit a plateau on the scale. Exercise goals work in a similar way. Maybe you can’t run 6 miles yet without walking, but your upper body strength or lower body flexibility may have increased beyond your expectations.
Set up a schedule to measure your progress regularly. Weigh yourself weekly, measure your blood pressure every month, or assess your body fat every three months. This allows you to adjust your program if you aren’t seeing the changes you want while allowing enough time for your new habits to have a positive impact on your health.
This recipe is egg-free and uses olive oil to reduce saturated fat and cholesterol. Whole wheat flour and zucchini add dietary fiber. Enjoy a slice with your morning coffee or tea, or serve it as a healthy summer dessert.
Yield: 10 slices
Preparation time: 15 minutes
Baking time: 35 minutes
1 cup whole wheat flour
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp ground cinnamon
1/4 tsp salt
3/4 cup low-fat milk
1/3 cup extra virgin olive oil
1/3 cup raw sugar
1/2 cup shredded zucchini
2 tbsp chopped pecans (optional)
Preheat the oven to 325 degrees F. Spray a 8.5 x 4.5 inch loaf pan with non-stick cooking spray.
In a small bowl, stir together the flour, baking powder, baking soda, cinnamon and salt.
In a separate medium bowl, whisk together the milk, olive oil and sugar for 30 seconds.
Gradually add the dry ingredients to the wet ingredients and stir just until combined and a batter forms. Fold in the zucchini.
Pour the batter into the prepared pan. If using the nuts, sprinkle them over the top.
Bake for 30 to 35 minutes until a toothpick inserted in the center comes out clean. Let cool for 15 minutes before removing from the pan and slicing.
Nutrition information for 1 slice (without nuts): Calories 112; Total Fat 7.8 g; Saturated Fat 1.2 g; Trans Fat 0 g; Cholesterol 1 mg; Sodium 154 mg; Carbohydrate 10.7 g; Fiber 1.3 g; Sugar 2.1 g; Protein 2.3 g; Vitamin A 49 IU; Vitamin C 1 mg; Calcium 35 mg; Iron 0.3 mg
While most vitamins and minerals are identified individually, B-complex vitamins are often referred to as a group of nutrients. These eight distinct water-soluble vitamins assist with converting food to energy, controlling appetite and forming red blood cells.
Each B vitamin has two or more names. These are the most commonly used:
B1 - Thiamin
B2 - Riboflavin
B3 - Niacin
B5 - Pantothenic Acid
B6 - Pyridoxine
B7 - Biotin
B12 - Cobalamin
Folic Acid - Folate
Because these vitamins are water-soluble, the body does not store large quantities. Foods that contain B vitamins should be a regular part of your eating plan to ensure these nutrients are readily available in the body.
B vitamins are found in cereals and grains, meats, poultry, eggs, fish, dairy, legumes and fresh vegetables. If you eat a balanced diet, it’s likely you get the B vitamins you need. If you avoid any of the major food groups that supply B vitamins, it’s wise to check with your doctor or dietician to ensure you are getting appropriate levels. For example, B12 deficiencies are common in those who eliminate animal products, and the symptoms are often not evident right away.
Food is the best source for vitamins, but if you choose to take a supplement, it is wise to avoid mega-doses. Even though the body does not store water-soluble vitamins, there are still risks of toxicity with high doses.